CrossFit – Mon, Aug 19
Warm Up – Monday (AMRAP – Reps)
2:00 Jump Rope
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-empty bar)
4 Hang Muscle Snatch (PVC-empty bar)
3 Hang power Snatch (PVC-empty bar)
2 Power Snatch (PVC-empty bar)
Power Snatch (8 sets x 4 Power Snatch (every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.)
Metcon Monday (AMRAP – Reps)
12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Toes to Bar
21 Double Unders
(KG conv: 42.5/30)
RX+
12:00 AMRAP
7 Hang Power Cleans (115/80)
7 Toes to Bar
28 Crossover SIngles
(KG conv: 52.5/35)